How to Perform Paleo Strength Exercises

Wall balls strengthen many muscles and are considered a full-body workout.

To do wall balls, you need a medicine ball. Typically, men use about a 20-pound ball and women about 14 pounds.

Choose a spot on the wall to focus on, approximately 8 to 10 feet from the floor.

Start in a standing position, about 15 to 24 inches away from the wall, feet shoulder-width apart, toes turned out slightly if that’s more comfortable for you in the bottom position, and your weight on your heels. Hold the ball with your hands and elbows underneath the ball at chin level.

Keeping the ball at chin level, descend into the bottom position of a squat (or close to it).

Quickly reverse the motion, explosively extending your hips and knees. You may come up onto your toes as you transfer the momentum of your body into your arms and launch the medicine ball at the target.

This movement should end with your body fully extended, fingers pointed toward the target.

As the ball bounces off the wall, catch it in a position near your chin, and let the weight of the ball push you back into a front squat to seamlessly begin your next rep.

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The dumbbell Romanian deadlift is an effective workout because, with this one movement, you're strengthening both your upper and lower body.

With the dumbbells on the floor, stand with your feet slightly wider than shoulder-width apart.

quat down to grasp the dumbbells.

Keeping your spine neutral, come to a full standing position with the dumbbells resting against the fronts of your thighs, elbows straight. Keep your shoulder blades pulled down and pinched together.

Shift your hips backward and bend forward, almost as if you’re bowing.

Keeping the dumbbells close to your body, lower them only as far as you can while maintaining the natural arch of your back — shoot for just below the knees (the precise bottom point varies by individual).

Return to standing and repeat.

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The dumbbell squat works your entire lower body.

Stand, holding a dumbbell in each hand at your sides, palms facing your legs. Position your feet about shoulder-width apart.

Pull-ups are a great exercise to develop upper body strength.

Concentrate on keeping your shoulder blades down and pinched together as you reach the top (which will keep you from chicken-necking over the bar).

Slowly lower yourself down to the hanging position and repeat.

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If you need assistance doing pull-ups until you build strength, try exercise bands with different levels of assistance.

Choke the band around the pull-up bar, looping one end through the other and pulling it tight over the bar. Place one foot in the exercise band, and cross the other foot in front to keep the band in place.